How To Gain Weight Fast

I have been asked before how to gain fast. Most people that are lifting weights at one time or another, usually in the winter, try to bulk up and gain a lot of muscle for the summer, of course there is the diet down afterwards but we can deal with that later.

How to gain fast is a question that many people that are dieting to lose weight think is insane but I know from personal experience that many people would like to gain but do not really know how. I have a former lifting partner who had a really hard time gaining muscle no matter what he tried.

Here are some tips on how to gain fast that I think would help almost anyone.

How to Gain Weight Fast – Eat Lots Of Food

This is probably a gimmie. If you want to gain fast then you have to expect that if your are going to try to learn how to gain that you will need to eat a lot of food to do this but there is a style to the idea that you can not forget.

What you want to do is eat at least six and hopefully up to eight times a day.

The meals should be an average size because as you can remember last Christmas it would be hard to eat a turkey dinner and then two hours later eat another dinner.

Most training magazines have a good idea of what you need to eat but mostly you will want to eat 30 grams of so of protein, 60 grams of carbs and another 30 grams of fats.

How to Gain Weight Fast

How to Gain Weight Fast

Most people try to make a couple of meals based on a can of tuna because it is nice and easy to prepare. This brings up a major problem in eating a lot, and that is preparing the food.

You should try to make up large meals that you can break up into freezer packs to eat over the next few days. You can also premake a lot of rice and of course, it is quick to microwave a baked potato.

When you are trying to bulk up you would likely not want to eat very much candy or junk food as it gets in the way of trying to take in very high quality nutrients.

How to Gain Weight Fast – Get Lots Of Rest

Rest is very important for your body to recover from workouts. In learning how to gain weight you are going to find that you will need to get lots of rest during the day and then at least 8-10 hours of sleep at night to try and rest and recover your body from the very tough workouts that you are doing.

One of the best reasons to get a lot of sleep is for hormone levels. In a test that studied 11 males that deprived them of sleep, during the height of their sleep debt, subjects took 40 percent longer than normal to regulate their blood-sugar levels following an injection of glucose.

The subjects ability to secrete insulin decreased by about 30 percent. A similar decrease in acute insulin response is an early marker of diabetes.

How to Gain Weight Fast – Cut Back The Cardio Workouts

Cardio is a great way to raise your metabolism. Doing lots of cardio is great for weight loss but we are looking at how to gain weight fast and cardio workouts are terrible when you are trying to keep a low metabolism.

Another problem with cardio workouts is that they will use up the valuable energy that you need for your workouts.

In saying this I worry that people will just get chubby by not getting any cardio and I think this would be bad in the long term but for a month or two skipping or radically cutting back on your cardio is not going to hurt and as we will see in the next section you will still be getting some intense exercise.

How to Gain Weight Fast – Do Lots Of Compound Exercises

Compound exercises are the types of exercises that use more than a single muscle group.

Compound exercises are really the key in how to gain fast.  Do not waste your time in curls and leg extensions instead of pulldowns, squats, and bench.

  • Bench Press – Works Pecs, Deltoids, and Triceps
  • Pulldowns – Works Lats and Biceps
  • Squats – Works your quads, calves, lower back, and abs
  • Deadlifts – Works entire back, hamstrings, Quads

There is a synergy to working multiple muscles and then ending your workouts after this. One bad habit some people have is that they will do a lot of exercises and really drain their bodies and then have no energy left to heal, the classic overtraining.

Compound exercises are exercises will help you gain weight fast, stuff like bench presses, lat pulls downs, squats, deadlifts, and military presses. When doing these exercises you want to stress as many of those muscle fibers as possible so make sure that you do your sets and reps very deliberately, slow and very controlled.

How to Gain Weight Fast – Lift Heavy Weights and Variable Reps to build muscle quickly

Decreasing reps is very important in your quest to gain fast. Most people try to do 8-12 reps per exercise for four sets.

Try instead to do 4-8 reps instead and try to get in an additional set. This means that you will still be doing less reps overall but you will hopefully do more weight overall.

Lets say this is your current and reps for bench press are four sets of 10-12. Try doing four sets of 4-8 reps with long breaks in between and slow reps, maybe 50% longer reps.

Count when doing your reps and have it take three seconds down and three seconds up for each of these heavy reps.

Remember as well that your body will get used to these low rep sets so it is important to change it up occasionally and do higher reps and other styles of forced reps

How to Gain Weight Fast – Think Big

Now that you know all of the physical keys in how to gain weight fast you can look at the mental side in how to gain weight.

One of the best things that you can do in your quest to get bigger is to think about your size and your workouts and visualize. If you know that you can take your bench press from 185 to 245 pounds this month then you can do it.

In saying this I don’t just mean that you have to idly think about improving your bench press but instead you make a plan and really push and at all times visualize yourself doing this and in fact you will be able to in a month if you have put everything together.

There are lots of great examples of people making extraordinary changes to their strength and fitness in a very short period of time just by doing everything right and not getting caught up in the standards of what people think is possible.

Do all of the above to gain fast

So there you have it. If you want that quick gain then over the next month do all of these things right and you should have no problem being up 10 pounds. Watch your weight though as you do not want to know how to gain weight fast, too fast to the point that your body starts to put on too much fat.

Article source: http://www.fitnesstipsforlife.com/how-to-gain-weight-fast.html

Vegetable Color and Nutrients That They Contain

We all see all of the colors of the vegetables when we go to the grocery store, but do you know what vitamins, minerals and other nutrients are in the vegetables that we eat base on the color of the vegetable?

CDC in the US has been promoting people to eat at least five servings of fruits and vegetables a day.

As you probably know there are many ways to make yourself healthier and eating fruits and vegetables in higher quantities will definitely make a difference of how you look and feel.

Eat plenty of different fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.

Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

5 A Day for Better Health is a national program and partnership that seeks to increase the number of daily servings of fruits and vegetables Americans eat to five or more.

The 5 A Day program provides easy ways to add more fruits and vegetables into your daily eating patterns.

Fruit And Vegetable Resources

Fruit and Vegetable of the Month
Each month a fruit and vegetable are featured with nutritional information, tips on how to prepare them and great tasting recipes.

Color Your Way to 5 A Day
5adayfruits.jpgTheThere are thousands of health promoting phytochemicals found in plants.

Research is just beginning to understand how they work to improve health, so it’s important to eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day.

By eating vegetables and fruit from each color group, you will benefit from the unique array of phytochemicals, as well as essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

Here is a list of all of the colors and the nutrients that those colors provide.

More Color More Health

Growing up you may have been told to eat your greens, but what about your reds, oranges, yellows and blues?

The Centers for Disease Control and Prevention and the 5 A Day Partnership encourages YOU to “Sample the Spectrum” of the colorful vegetables and fruit available this season.

By putting something of every color on your plate or in your lunch bag, you are more likely to eat the 5 to 9 recommended servings of vegetables and fruit every day. Just think:

  • 1 cup of dark, leafy GREENS
  • ½ cup of RED tomatoes
  • ½ cup of YELLOW peppers
  • 6 oz. ORANGE juice
  • ½ cup of BLUEberries.

And you have 5 A Day! It’s quite simple when you Sample the Spectrum.

The more reds, oranges, greens, yellows, and blues you see on the plate, the more health promoting properties you are also getting from your vegetable and fruit choices.

Nutrition research shows that colorful vegetables and fruit contain essential vitamins, minerals, fiber, and phytochemicals that your body needs to promote health and help you feel great. Here are the specifics…

Reds Vegetables

fruits-and-vegetablesWhen you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene.

Lycopene is found in tomatoes, red and pink grapefruit, watermelon, papaya and guava.

Diets rich in lycopene are being studied for their ability to fight heart disease and some cancers.

Greens Vegetables

Do you know why this color is so essential to your diet? Not only do green vegetables look great and taste wonderful, but they are rich in the phytochemicals that keep you healthy.

For example, the carotenoids lutein and zeaxanthin that are found in spinach, collards, kale and broccoli have antioxidant properties and are being studied for their ability to protect your eyes by keeping your retina strong.

Also, research is being done on cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, kale, and turnips to see if they may reduce the risk of cancerous tumors! Greens are also loaded with essential vitamins (folate), minerals, and fiber.

Orange and Yellow Vegetables

Orange, the color of a blazing sun, is a must have in your daily diet. Orange vegetables and fruits like sweet potatoes, mangos, carrots, and apricots, contain beta-carotene.

This carotenoid is a natural antioxidant that is being studied for its role in enhancing the immune system. In addition to being touted as a powerful health-protector, the orange group is rich in Vitamin C.

Folate, most often found in leafy greens, is also found in orange fruits and vegetables, and is a B vitamin that may help prevent some birth defects and reduce your risk of heart disease. With a chemical make-up this good, make the orange group always a part of your 5 to 9 a day.

Bright yellows have many of the same perks as the orange groups: high in essential vitamins and carotenoids.

Pineapple, for example, is rich with Vitamin C, manganese, and the natural enzyme, bromelain. Additionally, corn and pears are high in fiber.

Yellow fruits and vegetables belong to many different families, but they all share the common bond of being health enhancing with great taste. Go for the gold!

Blue and Purples Vegetables

Blues and purples not only add beautiful shades of tranquility and richness to your plate, they add health-enhancing flavonoids, phytochemicals, and antioxidants.

Anthocyanins, a phytochemical, are pigments responsible for the blue color in vegetables and fruits, and are being studied for their role in the body’s defense of harmful carcinogens.

Blue and purple produce have many different nutrients including, lutein, zeaxanthin, resveratrol, Vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Many of these nutrients are also found in red fruits and vegetables as well.

Try these blue and purple vegetables: Eggplant, Cabbage, Endive, Asparagus, Carrots

Blueberries, in particular, are rich in Vitamin C and folic acid and high in fiber and potassium.

White Vegetables

Vegetables from the onion family, which include garlic, chives, scallions, leeks, and any variety of onion, contain the phytochemical allicin. Research is being conducted on

Allicin to learn how it may help lower cholesterol and blood pressure and increase the body’s ability to fight infections.

Indoles and sulfaforaphanes, phytochemicals in cruciferous vegetables like cauliflower, for how they may inhibit cancer growth.

Polyphenols, another important phytochemical in pears and green grapes for how they may reduce the risk of certain cancers.

Savor the Spectrum of Color All Year Long

There is color in every season. When it comes to your health, you’ll fare best with a multi-colored diet.

Lycopene is a powerful antioxidant, which means that, among nutrients, it has a greater-than-average ability to “quench” free radicals that cause damage to cells.

Excessive free radical damage has been implicated in the development of heart disease, Alzheimer’s disease and many cancers, as well as accelerated aging

Although phytonutrients aren’t essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.

More than 25,000 phytonutrients are found in plant foods.

Flavonoids are important antioxidants, and promote several health effects. Aside from antioxidant activity, these molecules provide the following beneficial effects:

  • Anti-viral
  • Anti-cancer
  • Anti-inflammatory
  • Anti-allergic

One flavonoid called quercetin can help to alleviate eczema, sinusitis, asthma, and hay fever. Some studies have shown that flavonoid intake is inversely related to heart disease, with these molecules inhibiting the oxidation of low-density lipoproteins and therefore reducing the risk of atherosclerosis developing.

By putting something of every color on your plate or in your lunch bag, you are more likely to eat the recommended 5 to 9 servings of vegetables and fruits every day.

Think color: 1 cup of dark, leafy salad GREENS with WHITE onions sprinkled on top, ½ cup of RED tomatoes, ½ cup of YELLOW pineapple chunks, 6 oz. ORANGE juice and ½ cup of BLUEberries. Delicious and healthy!

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Article source: http://www.fitnesstipsforlife.com/vegetable-color-and-nutrients.html

My First Float Tank Experience

I went on my first float yesterday. It was great and was something that, believe it or not, I have thought about for 20 or more years but finally got to do for the first time today.

I have mentioned to my wife for years about the wish that I had to one day find a sensory deprivation tank and take a shot at seeing what the experience was all about. Lucky for me Float tanks have been becoming a lot more popular over the last couple of years and a place called Ascension Float Center opened up here in my small suburban town of Airdrie.

Not sure if you have ever seen the movie Altered States. it’s a movie from 1980 starring William Hurt who plays a psychologist interested in altered states of consciousness.

In the movie the character takes an herb called Ayahuasca (actually an herb that can be very dangerous to take and has again become popular) which when used before going into a sensory deprivation tank causes the character to regress to becoming a caveman.

Not sure how well this film ages as I haven’t seen it in many years but apparently the story stuck with me, you know kids and experimenting, I never did either though.

So anyway, fast forwarding to now, as a guy that is responsible and married with a couple of kids I am still really interested in the idea of what happens to your mind when you take away all of your senses including gravity.

The float tank is absolutely dark, you wear ear plugs, and most importantly you lie in water that is the same temperature as your skin – 95.8 degrees in the one that I tried – and has 1100 pounds of Epson Salts so you really do float half submerged in the water which is as close to losing any sense of gravity as you can get.

And to be clear, no, I made sure I was under the influence of absolutely nothing before going into the tank.

How Did I Prepare For My First Float

A couple of days before I went to the float center my wife gave me a gift of my first float and I went does to the center with my wife and son Jaiden as he wanted to try it first. We got a bit of a tour of the location and how things worked and then left Jaiden to try it out. Sadly he was not impressed at all.

What happened with Jaiden is that he had some cuts on his hands and any cuts get really irritated in the very salty water. Also poor Jaiden wasn’t ready for the experience of trying to have a very quiet mind so he got bored, he grabbed his phone and took pictures, he surfed Snapchat, and well, he just got bored.

I wasn’t at all dissuaded, remember I’ve been waiting 20 years to try this out.

So a couple days passed, I researched as much as I could, and then on Sunday, my birthday, I went and got into the tank for the first time.

I prepared in a few ways. I found lots of stories and articles and most didn’t really give much info on how to prepare except for a few things about the effects of floating over time. Great stuff but there were just a few things that I caught about how I should prepare for that first float.

  • I made sure not to drink coffee,
  • I made sure I had a couple good nights sleep, and
  • I stayed away from eating and drinking for a couple of hours before I went to the float center.

And then actually when I got to the float place really I found out that there is no real preparation needed and having no expectations makes the process a whole lot better.

What Are The Benefits Of Floating?

There are some amazing benefits of using a float tank. With the calmness there is a drop in Cortisol (the stress hormone), and an increase in Dopamine and Serotonin (pleasure and happiness hormones).

Also the fact that the tank is so full of Epson Salts means that you will absorb some of this magnesium in through your skin which is also very good for you.

Physically the relaxation of muscles is really good for other issues as well.

There are studies showing that float tanks will allow the muscles to relax which reduces inflammation as well as helping break down lactic acid in your muscles from working out. As you can imagine, without the pressure on muscles and joints this also allows stress to come off of those joints and even for a little while this helps relax all muscles.

My First Float Tank Experience

So finally on Sunday was the day. I had my wife drive me down and drop me off and then Rian gave me a real  tour of the place to prepare and orient me with the center. There are three float tanks, a bathroom, a quiet and fairly dark sitting area, and a refresh center with water and tea.

I quickly realized that “going for a float” was more than just the time in the tank.

First I made sure to pee, having an empty bladder is one less thing to think about in the tank. Then there is a prefloat shower to make sure you are completely clean. Then I put in some earplugs. This keeps the water and sound out.

Then I laid back into the tub, it really is like an 11 inch deep bathtub that is about three feet wide and 7 feet long and is designed to make sure that everything is a good temperature, not cold, not warm, but just skin temperature.

I settled my body and stretched out. Deciding whether to have my arms over my head or by my sides in the dim light and quiet new age music. After about 5 minutes the light went out and I was in darkness with just quiet music. as I settled in my mind got quieter. Finally after another 5 or 10 minutes the music slowly quieted even more and disappeared. It was amazing how quietly I could hear the sounds of the music before it went away.

So now here I was with just my thoughts. All I could hear was my slow heartbeat and my breathing, my breathing stayed with me for the whole time. I found that my muscles were tighter than I realized, I had lots of tight joints that I could crack in the water.

It was a very peaceful experience for me. I joke often that I have three voices in my head all the time and for once my mind was really quiet. I prepared myself so that I wouldn’t fall asleep but in the end I was very conscious but completely lost track of time.

The thing that struck me most was just a feeling of peace. In the life that I lead I tend to not have many long quiet stretches with work, family, and responsibilities always taking more of my time than I should probably allow, but that is a decision that I make myself on a regular basis.

Before I knew it my 90 minutes in the tank were up and I could hear the music come back and a few minutes after that the soft light came on.

Once I got out of the tank I had a bit of a slow shower as my senses came back to me. and then I sat and got dressed again.

One of the things that Rian had told me earlier is that there is no time limit in the lounge area. He says that often people will sit and read or journal. In fact people will journal their thoughts in this different post-float state of mind for an hour and even two hours once.

By the time I got out I had no thoughts that I wanted to journal, heck I didn’t even bring a journal (so prepared 🙂 ).

Then it was time to go. I talked with Rian for a few minutes about how things were for me. He assured me that people have lots of expectations but just like meditation there is no room for expectations, you just let it all happen.

One thing that Rian did encourage though was to do a float 3 times or so within a couple of months so that you can get more out of the experience.

I understand this, as the whole idea of losing all awareness is in it’s own way overwhelming so having the experience, a few times will allow you to become a bit better acquainted with the process and allow you to go deeper into your own thought processes without becoming distracted.

Have you ever tried a float tank? The Sensory deprivation tank is a really cool thing to me and I can’t wait to try it again. There is likely a center near you where you can try it and I really urge you to check this out.

Article source: http://www.fitnesstipsforlife.com/my-first-float-tank-experience.html